Paying attention to what you're eating and how it makes you feel — not counting calories in and calories out — is the real secret to reaching and maintaining your healthy weight.

Eat with all your senses

Eat with all your senses

Taste is what's most associated with food, but it's not the only sense you bring to the table. "We would like eating to be about the stomach, but it's really about the eyes," says nutritionist Stephanie Middleberg. "There are a lot of components to being 'satisfied' with your meal — taste, texture, portion size." Acknowledge that just because you see food on your plate doesn't mean you need to finish it. After all, there's no parent staring you down and refusing to excuse you until eat everything in front of you.

Assess your fullness

Assess your fullness

If your mother-in-law tends to shovel food into her mouth, use it as a reason to sit across from, not next to her. We pick up on other people's behaviors, so do yourself a favor and choose a seat next to the slowest eater. Then, use him to pace yourself. Other strategies for noshing at a healthy pace include using your non-dominant hand, taking drinks between bites, and excusing yourself halfway through a meal to stand up, walk a little, and asses your fullness.